Heavy Day – Tempo Deadlift
Workout
Heavy Day – Tempo Deadlift (Weight)
– RX –
For Load:
Tempo Deadlift
5-5-5-5-5-5-5
For Load:
Tempo Deadlift
5-5-5-5-5-5-5
– Tempo = 2 seconds up, 2 seconds down.
– Hold similar weight across all sets.
– LEVEL 2 –
Same as RX
– LEVEL 1 –
Same as RX
Accessory
Metcon
EMOM 6:
10 Alternating Single-Leg Squats
10 Alternating Single-Leg Squats
Stretching
Metcon
2 Sets:
:30 Elbow to Instep on Box / Side
:30 Pigeon Stretch on Box / Side
:30 Hamstring Stretch on Box / Side
:30 Couch Stretch / Side
:30 Elbow to Instep on Box / Side
:30 Pigeon Stretch on Box / Side
:30 Hamstring Stretch on Box / Side
:30 Couch Stretch / Side
Extra Work
Metcon
– STRENGTH 1 –
5 Sets:
1:00 Handstand Hold
1:00 Hang From Pull-up Bar
– Rest 2:00 between rounds.
5 Sets:
1:00 Handstand Hold
1:00 Hang From Pull-up Bar
– Rest 2:00 between rounds.
Metcon (Weight)
– STRENGTH 2 –
For Load:
1 Squat Clean + 5 Front Squats
2 Squat Cleans + 4 Front Squats
3 Squat Cleans + 3 Front Squats
4 Squat Cleans + 2 Front Squats
5 Squat Cleans + 1 Front Squat
6 Squat Cleans
For Load:
1 Squat Clean + 5 Front Squats
2 Squat Cleans + 4 Front Squats
3 Squat Cleans + 3 Front Squats
4 Squat Cleans + 2 Front Squats
5 Squat Cleans + 1 Front Squat
6 Squat Cleans
– Rest 1:30 between sets.
– Use 60-70% of your 1-rep max clean.
Metcon (Distance)
– ENGINE 1 –
10 Rounds For Distance:
1:40 Bike/Row
– Rest :20 between rounds.
– Switch between bike and row each round.
10 Rounds For Distance:
1:40 Bike/Row
– Rest :20 between rounds.
– Switch between bike and row each round.
Metcon (AMRAP – Reps)
– SKILL 1 –
AMRAP 5:
Strict Muscle-ups
AMRAP 5:
Strict Muscle-ups